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      Cinnamon: Delicious and Nutritious!

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      By Lindsey Shay | ContributorCinnamon is one of my favorite spices and it is incredibly versatile for both sweet and savory recipes. From oatmeal to potatoes – cinnamon adds an extra warmth to most any food. Though, it wasn’t until I began studying nutrition that I realized the numerous health benefits that come from working cinnamon into your diet. Here are eight evidence-based health benefits of cinnamon*Cinnamon is high in a property known to have high medicinal properties.Cinnamaldehyde, the chemical compound that gives cinnamon its flavor and smell, is proven to be responsible for cinnamon’s positive effect on the health and metabolism of humans.It is loaded with antioxidants.Cinnamon has been proven high, even higher than declared superfoods, in antioxidant properties. Antioxidants can help defend your cells from damage caused by potentially harmful molecules known as free radicals. When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells.It has anti-inflammatory properties. The antioxidants previously mentioned and specifically found in cinnamon have anti-inflammatory effects, which may help lower your risk of disease.Cinnamon can reduce the risk of heart disease.Cinnamon has been linked to reducing the risk of heart disease. It has been scientifically proven to reduce levels of overall cholesterol, lower “bad” LDL cholesterol and triglycerides, and even partially increase “good” HDL cholesterol levels. It has also been shown to reduce blood pressure. All factors that can drastically reduce the risk of heart disease. It lowers blood sugar levels and has proven to provide anti-diabetic effects.Cinnamon has intense blood-sugar-lowering properties. Not only does cinnamon have beneficial effects on insulin resistance, but it also lowers blood sugar through other mechanisms. Cinnamon has been shown to decrease the amount of glucose that enters your bloodstream after a meal by slowing the breakdown of carbohydrates in your digestive tract. It also contains a compound that can mimic insulin which greatly improves the glucose uptake in cells. Research has revealed that cinnamon is capable of lowering blood sugar levels by 10–29%. The most effective dose is typically 1–6 grams or around 0.5–2 teaspoons of cinnamon per day.Cinnamon may have beneficial effects on neurodegenerative diseases. Neurodegenerative diseases are the progressive loss of the structure or function of brain cells.Alzheimer’s and Parkinson’s disease are two of the most common types. Two compounds found in cinnamon appear to inhibit the buildup of a protein in the brain which is one of the hallmarks of neurodegenerative disease. It may help protect against cancer.Cinnamon has been widely researched for its potential use in cancer prevention and treatment. Research suggests that cinnamon extracts may protect against cancer by reducing the growth of cancer cells and the formation of blood vessels in tumors and appears to be toxic to cancer cells, causing cell death.Cinnamon has bacteria and infection fighting capabilities.Cinnamaldehyde, one of the main active compounds found in cinnamon, may help fight various kinds of infection. Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi and can also inhibit the growth of certain bacteria, including Listeria and Salmonella. The antimicrobial effects of cinnamon may also help prevent tooth decay and reduce bad breath. There are different kinds of cinnamon: Ceylon and Cassia. For the greatest health benefits, Ceylon, also known as “True Cinnamon,” is the best option. *As with adding anything to your daily diet, be sure to talk to your physician first.Editor’s Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.Here are a few of my self-curated and family-tested favorite recipes that include cinnamonCinnamon Roll Overnight OatsIngredients:2 1/2 cups old-fashioned rolled oats2 1/2 cups milk (I use oat milk!) 6 teaspoons Truvia brown sugar 1 ½ teaspoons vanilla extract 1 ¼ teaspoons ground Ceylon cinnamon  ½ teaspoon saltDirections:Stir oats, milk, brown sugar, vanilla, cinnamon and salt together in a large bowl. Divide among five 8-ounce jars. Screw on lids and refrigerate overnight or for up to 5 days.Cinnamon BreadIngredients:2 cups granulated sugar4 cups all-purpose flour2 tablespoons baking powder1 teaspoon salt2 eggs2 cups fat-free milk1 ½ tablespoon cinnamonDirections: Preheat oven to 350 F. Spray 2 1-lb loaf pans generously with baking spray. In a bowl, combine the sugar, flour, baking powder, and salt. Set aside.With a mixer, beat together eggs and milk.Gradually add the dry mixture to the wet until just combined. Pour mixture evenly into pans. Sprinkle cinnamon (or a cinnamon sugar mixture) on top before putting into oven. Bake for 45-50 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cinnamon Paprika Sweet Potato (Baked) FriesIngredients:3 medium-large sweet potatoes½ tablespoon olive oil1 tablespoon smoked paprika1 1/2 teaspoon cinnamonSalt, to tasteDirections:Preheat oven to 350 F and line a baking sheet with parchment paper. Wash the sweet potatoes well and pat dry. Slice thinly into fries or cubes if you’d prefer.Place sliced sweet potato in a large bowl. Add in the oil, smoked paprika, cinnamon, and salt. Toss to combine until thoroughly coated in the spices.Spread the fries out on the baking tray. Bake for approximately 40 minutes or until crispy.*Sources: www.Health.ClevelandClinic.orgwww.Healthline.comwww.Health.Harvard.edu More

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      Sweet Summer Treats that Beat the Heat

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      By Family Features | ContributorWhether your family’s ideal summer day consists of swimming, hiking, biking or simply enjoying the sunshine, all that time in the heat calls for a sweet way to cool off. It’s hard to beat a homemade treat loaded with favorite summertime flavors that’s as cold and creamy as it is sweet and delicious. For a lighter, better-for-you solution, this Watermelon Gelato has about half the fat and fewer calories than traditional ice cream but with equally mouthwatering flavor. In fact, the word “gelato” means “ice cream” in Italian, and while the two frozen desserts have much in common, gelato is typically lower in fat with more density. If you’re looking for an added touch of tastiness, try adding a few chocolate chips to the mix in the last few minutes of churning in your ice cream maker, or simply add some on top before serving. When a summer weekend offers opportunities for morning kitchen lessons with the kiddos, they can help measure ingredients for Watermelon Ice Cream Bars and watch the magic happen as you mix up a watermelon curd, homemade crust and whipped cream. Once your creation freezes completely throughout the day, turn out and cut into bars for a cold afternoon treat following all that fun in the sun. While sweet and tasty, these desserts also provide a bite of hydration with the power of watermelon, which is 92% water for a delicious way to rehydrate.According to the Centers for Disease Control and Prevention, daily fluid intake is defined as the amount of water consumed from foods, plain drinking water and other beverages, meaning you don’t have to rely only on what you drink to meet your fluid needs. Because what you eat also provides a significant portion of daily fluids, fruits and vegetables like watermelon can help you and your family stay hydrated for whatever summer days bring your way.Find more sweet summer recipe ideas at Watermelon.org. Watermelon Ice Cream BarsServings: 8Watermelon Curd:3/4       cup watermelon juice2          tablespoons lime juice1/2       cup honey1          pinch salt3          eggs, lightly beaten1/2       cup butter (1 stick), cut into small cubesCrust:8          graham crackers, crushed2          tablespoons honey1          pinch salt4          tablespoons butter, melted and cooledbasil leaves, for garnishWhipped Cream:1          cup heavy whipping creamTo make watermelon curd: In medium, heavy-bottomed saucepan, combine watermelon juice, lime juice, honey and salt. Stir to combine then add eggs.Place pan over medium heat and cook, adding cubed butter to pan and stirring constantly, until mixture thickens and coats back of wooden spoon. Immediately remove from heat and carefully pour through fine mesh sieve. Cool completely in refrigerator. To make crust: Preheat oven to 350 F. In food processor, pulse graham crackers until rough crumbs form. Add honey, salt and melted butter; pulse until mixture resembles wet sand.Line 8-by-8-inch pan with parchment paper then press graham cracker mixture into bottom of pan in even layer. Bake crust about 10 minutes, or until just beginning to brown. Allow crust to cool completely.Watermelon GelatoServings: 82          cups pureed watermelon1/2       cup sugar1 1/2    tablespoons cornstarch1          cup fat-free half-and-half3          tablespoons lemon juice1/2       cup whipping creamIn blender, blend watermelon, sugar, cornstarch, half-and-half, lemon juice and whipping cream until smooth. Using ice cream maker, process gelato according to manufacturer’s instructions.To make whipped cream: When crust and curd are completely cooled, in large bowl, whip cream until stiff peaks form. Gently push cream to one side of bowl and pour in watermelon curd. Using spatula, gently fold cream and watermelon curd together until no streaks are visible.Pour creamy watermelon mixture over graham cracker crust. Freeze dessert completely, 4-6 hours or overnight.When ready to serve, loosen sides with small spatula or butter knife. Turn out onto cutting board and use large spatula to flip so graham cracker crust is on bottom. Cut into eight bars and top each with basil leaf.  More